RW Forum Six - Sub 3:30

Minni v Dubai Dave

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22/03/2013 at 12:39

2old - I think there will be a few on green start. How do you get on green? I thought FGFA was from red start with red no. on yellow background?

22/03/2013 at 12:40

2old - I think there will be a few on green start. How do you get on green? I thought FGFA was from red start with red no. on yellow background?

I'm on blue start. 

22/03/2013 at 12:41

A TM Minni man on the Green Start!! Whatever next!   What is your target time 2old?

22/03/2013 at 12:46

Hi everyone. Forgive my ignorance but what's with the different coloured starts at VLM ? I'm running at Manchester, will it be the same there or is this unique to VLM ? Are the different colours instead of having 'time pens' to stand at the start ?

22/03/2013 at 12:56

Carter - It's just because of the sheer amount of runners at London... Oh, and also as a way to keep the riff raff away from the gentry and celebs!

22/03/2013 at 13:01

O4S- good luck tomorrow and Sunday! Better you than me in this weather.

Simon- where do we sponsor? Sounds like a great challenge.

Carter- it's unique to VLM. They have different starts for charity/ ballott runners/ GFA/ champs etc. 

My mag arrived last night, I'm joining the party on the green start.

8m @ MP with warm up/ cd planned for tonight. If my shins don't go off today I will start being quietly optimistic.

22/03/2013 at 13:06

Minni: hilarious vid! PML - I'm a marathon runner  -  I must run. You are a fcking idiot ...     well, Mr Chick wouldn't dare call me that but I bet that's what he though. Generally he tells me I'm nuts.

Simon: wow, that's what I call a challenge. Best of luck! Sorry to hear about your friend passing away so young. Reminds me a bit of this week's marathon talk where they talk about a guy winning a marathon in 3:07. Pushing his daughter in a buggy. The guy has a terminal brain tumour. And his advice to us all: don't wait to change your life until someone tells you you are going to die. Count me in for sponsorship!

AA: doing 800s despite being tired . You are bliddy hardcore. Respect. I canned my 600s for the week. I have too many niggles . I can just about bear them on the slower runs but especially my foot pain is always triggered by speedwork.

Can't believe there's no fridge magnet this year! Scandalous  As for moving the start time

Weather is a right ole nightmare, innit? I was faced with -5 degrees, bitterly cold wind and horizontal snow for parts of the run. I still managed a really good MLR though. 15 miles which I split into 6 lots of 2.5 alternating steady/MPsteady/MP etc. Managed 7:45 for the MP and 8mm for the steady miles. Quite happy with that. But my legs started to hurt badly by the end. Not looking forward to Sunday's 22 miler . Strong winds are forecast and my alternative route where I would have a crosswind is out of the question as it's covered in 5cm of pure ice. So I have to use the road out and back. Bugger...

Oomps: am with you on the treadmill. They are horrid. I always feel like a cheat on them. And I don't trust them because so many are badly calibrated. I remember when I started running I did this in a gym on the TM and I was comfortable churning out 8mm (12kph -- at least I thought I did). First run outside: didn't even manage 10mm ...  It may be better when you have your own one at home coz you can calibrate it. But I like my home to be neat   and wouldn't want a TM in the house.
That run yesterday was nuts! I hope you didn't upset the calf again by being stupid ...
col: good luck with your half on Sunday

FRC: puke inducing intervals indeed . Well done!

Carrot: great speedwork! And good news on the foot injury front.

O4S: enjoy Dartmoor

Minni: I forgot to answer your question about marathon talk episodes worth listening to. Deffo the 2 Kurt Fearnley ones. That man is a hero, he really is. I think one of the episodes contains a neverending boring plug about those new mega-cushioned adidas shoes - I would fast forward that - it'll send you to sleep . And the Mike Tomlinson one is one of my faves too. That one is pretty emotional though. Prepare to burst out in tears . The most recent one should be good too - it's with Libby James who seems to be a female Ed Whitlock. She's just achieved a 103% age grading running a half marathon in 1:45 aged 76 . She seems to be a slightly older version of O4S . I haven't listend to it yet but I bet it's good.

Edited: 22/03/2013 at 13:07
22/03/2013 at 13:06

Bro: crossing my fingers for your and your shins!

22/03/2013 at 13:17

I'm looking to go under 3hr 30 for the first time at the rotterdam marathon in 3 weeks time...I havent entered a race for 6 months, so thought i better try to fit one in....The 3 options that i'm considering are:

10M race 16 days before rotterdam

10KM race 13 days before rotterdam

Or neither and just concentrate on tapering....

any advise on which of these 3 options to go for and how to run it, or does it really make little difference?

22/03/2013 at 13:29

richardson83 - None of the above... just do your taper. Both of the races are too close to your A race and therefore the risk of injury too great.


Oh, and lastly... Ffs don't ask Minni... You'll regret it!

22/03/2013 at 13:31

Hi Richardson- I don't think it will make a big difference but I would go for the 10 miler.  Why do you want to race?  To give you a better idea what to aim for in Rotterdam or just to get to grips with race conditions/ practice fuelling?

22/03/2013 at 13:31

Simon - is that training plan seriously asking you to do 4 consecutive weeks of 14+ hour rides just before the event?  I think I'd prefer to do a few weekends with 2 consecutive 100M rides and probably one 15+ hour day.  The mega commute will be really great training too.  I'd definitely check out local sportives and club rides - great way to get 80+ mile rides in.

Got my mag - Green start for me.


OK, went out for a 3M with 1M wu and 2 at planned pace for the half tomorrow (7.30-40).  Heart flipped out of rhythm after 2M.  Hmm, thats a sure sign I'm still a bit ill.  I want to avoid a DNF due to my heart flipping out.  Will make a decision tonight from the options below.

1) Original plan - start at 1:40 pace (7:40/mile) and aim to take it up in the last few miles to get my target 1:38

2) More conservative - aim for a 1:45 MP training run

3) Bin it

22/03/2013 at 13:34
Oompa wrote (see)

richardson83 - None of the above... just do your taper. Both of the races are too close to your A race and therefore the risk of injury too great.


Oh, and lastly... Ffs don't ask Minni... You'll regret it!

I'm doing a 10k 14 days before VML.    Fickle, aren't I?

22/03/2013 at 13:37

I don't think there's anything wrong with doing a shorter race 2-3 weeks before the mara, especially if you need it to set the target. I wouldn't do anything longer than 10m though.

22/03/2013 at 13:45

Brolish - A bit of both really, i've done all of my long training runs in the evenings, so i would like to get to grips with fuelling for a morning run (although i guess that can be done out of race conditions). And like a lot of people with 3 weeks to go i'm starting to question the marathon race pace i have in mind!

22/03/2013 at 14:03

Gah. Great run yesterday, so I go ruin it all and wake up with a cold and a hangover today. 



22/03/2013 at 14:15

We're going to have a party on the Green start

Minni - nightmare weather conditions...I'd probably do the 20 tonight so it's done. At least other sessions you can change or miss if necessary. I think we're going to escape any meaningful snow, and there's none forecast in Cranleigh for my race. (Blade - definitely the base layer!)

Richardson83 - welcome to the thread . I'd probably do the 10 mile myself, but might not push it to the max.

7 miles easy for me today. Well easy pace but the wind made it feel harder! 

22/03/2013 at 14:18
Oops- I think Minni arranged a green start for me. My previous visits to FGFA were based on a 3.10 time not 3.14 as this one is. I'm going to have to get used to company I think
KFC - run feeling comfortable and don't look at your watch until the end
Minni - nothing wrong with a 10 k unless you have calf issues
Rich- should be ok to race it if you leave 2 weeks before the race
Chick. - keep battling the elements you know it's worthwhile - excellent MLR
22/03/2013 at 14:30

Richardson83 - welcome. I have only recently started posting here. They are a great bunch and you will get some great advice. I did my first sub 3:30 at Rotterdam in 2010. It's a great course with the only incline being going over a bridge twice. It was quite congested at the start but I think that was because I started at the back of the pen I was in.

Brolish - good luck with your run tonight. I hope your shins behave themselves.

Chickadee- good run from you. I tried a multi pace session on Tuesday and failed miserably

2old- I think a jacket may well be called for in tomorrow's half. At the very least I will be wearing a long sleeve top and a t shirt. I hope Minni doesn't mind too much! The run is on the coast and it's an out and back route so there will be no hiding from the wind which is forecast to be gale force.

kfc- I did a silimar to run to you last night with 2m at half marathon pace in the middle of a 6m run. It was really hard work and my breathing was awful. On top of that I have a cold and I seem to have developed a slight niggle in my left foot.

Blue start for me at VLM. To get GFA I need a 3:15, but I think that is just beyond me for this year.

Good luck to everyone racing or LSRing this weekend.


22/03/2013 at 14:52

I've still not decided which run to do tonight. Freemers I'm tending to think my 15 with 12 @ MP is more important than the duration run so that's the one I'm focusing on.  Plan is to set out tonight and if its mega windy (looks like it is) I'll do the duration and leave the effort one for Sunday.  The thought of running for 3:15 straight after work is making me feel a bit  since about half of it will be in the dark, which means round and round the small town.

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